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GWBACH's Photo GWBACH SparkPoints: (124,330)
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6/14/12 10:19 P

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Today I was up early and did 50 minutes of swimming. Drills and some long sets.
then home and did 45 mins of back to core ( The Asylum )
After work 6 miles at med/ easy pace.



"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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GODIVADSG's Photo GODIVADSG Posts: 346
6/14/12 8:48 P

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Had a good swim work out this am. Used fins during the workout.. attempting to speed up my arms.... not sure about my arms but it sped up the heart!! Had a great work out.

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GWBACH's Photo GWBACH SparkPoints: (124,330)
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6/11/12 9:23 P

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Good luck on the Race, I did a Plyo work out (the asylum ) and then I went for a deep tissue massage, Thats like a work out, right?


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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6/11/12 4:56 P

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No workout today... it's race day! 5 mile race at Heckscher State Park. PR is 39:49, I'm looking to get it down to 37:30 today.

Losing the weight, one pound at a time.


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GODIVADSG's Photo GODIVADSG Posts: 346
6/11/12 4:55 P

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Cycled my 30 mile hilly route in preparation for the Marble Falls Tri next month. Wish I would have brought my running shoes to get a few miles in after. I am pretty tired with the wind and the humidity though. Hydrating like crazy!!

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6/6/12 1:03 P

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The cross-over threshold workout is from the Joe Friel Triathlete's Training Bible. It's a muscular endurance workout during the build phase. My first time trying it was today. It was interesting trying to get the pacing right.

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GWBACH's Photo GWBACH SparkPoints: (124,330)
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6/6/12 12:51 P

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I did Vertical Plyo (The Asylum work out ) for 40 minutes and will go for a easy bike after work. Did not know it was National run Day so I will go for a run with the dogs afterwards.
RJMC, I like your running work out, I will be added that to my runs. Thanks :)

Edited by: GWBACH at: 6/6/2012 (12:52)

"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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6/6/12 9:31 A

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National running day... so I ran this morning. Two workouts in one, first I did "cross-over thresholds" which after my warm up I got up the bottom of "zone 4" which for me is 8:37/mile and slowly over two minutes increased my pace to the top of "zone 5a" which is 7:53/mile. Then for two minutes I slowed back down to the bottom of zone 4. Continue to do that for about 20 minutes total. Second workout was pickups. I ran in zone 1/2 and every half mile or so I ran at faster than race pace for 20 to 30 seconds. Total of 9 miles.

Losing the weight, one pound at a time.


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GWBACH's Photo GWBACH SparkPoints: (124,330)
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6/5/12 10:05 P

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in the morning a 6 mile run, 1 min off race pace and after work a 50 minute core and back workout (the Asylum)


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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6/5/12 9:22 A

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Today was hill repeats on the bike. 6 repeats up a steep hill with a couple minutes recovery between repeats. Add warm up and cool down.

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GWBACH's Photo GWBACH SparkPoints: (124,330)
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6/4/12 10:22 P

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swam this morning for 50 minutes, drills and worked with the paddles till arms started to hurt,
stretched out in the saunafor 15, then later in the day I did The Asylum strength work out for 45 mins


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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SUPERPTA44 Posts: 102
6/4/12 12:58 P

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Bought my very first road bike two weeks ago and have been out a few times.
Swam yesterday for the second time since last year and was able to do the Iron Girl Sprint distance in less than 30 minutes w/o stopping!
Walked half mile during lunch and plan on a run tonight, rain or shine.

I'm looking forward to keep up my training and getting a PR this year. I'm sure the road bike vs the hybrid will help.

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6/4/12 11:02 A

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I put in a lot of work this weekend, swimming (1.5 miles) and riding (27 miles) on Saturday and then running on Sunday (15 miles).

This morning was pool swimming 5 x 300 in 5:00 with 2:30 rest between sets and then I'll do weight training at the gym during lunch.

Losing the weight, one pound at a time.


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GODIVADSG's Photo GODIVADSG Posts: 346
6/3/12 6:59 P

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Thanks for asking! I had a really fun Sprint this am. Had a strong swim (400 meters), stronger bike ride (17 miles) and a humid sweaty run (3.1)!! My running shoes and cycling shoes were 100% soaked!! Hydrated the rest of the day. The cloud cover was good so no sun beating down like usual!! emoticon

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6/3/12 5:03 P

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How did ya do godivadsg?
I walk to church today (around a mile one way) and then took the dogs out for a 1 mile walk.
Then I did my day 2 of The Asylum, what a tough work out. Hoping to reaqp some benifits from this type of training.


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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GODIVADSG's Photo GODIVADSG Posts: 346
6/2/12 7:50 A

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Thank you for the good luck! I am going to go on a easy 10-20 mile ride with my daughter this morning and then rest my legs! And then to packet pick up I go!! emoticon

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6/1/12 9:29 A

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Good luck with your race this weekend GODIVADSG! This morning was about 45 minutes on the bike on a relatively flat course, 6 - 10 minutes in zone 4 followed by 2 - 3 minutes recovery. 14 miles total.

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5/31/12 10:33 P

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Nice 5 mile easy pace run. Did some strength training. Looking forward to doing a sprint tri this Sunday. Tri Pearl.

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AHLYWA's Photo AHLYWA Posts: 80
5/31/12 9:44 A

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8 miles, easy pace run this morning. Swim later.

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5/31/12 9:30 A

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About a mile or so in the open water this morning. Love it! Will hit the gym for a quick weight workout this afternoon at lunch time.

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5/30/12 6:24 P

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Will swim tonight after work! Tomorrow I get to run!!

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5/30/12 4:36 P

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running for me also, ran with the dogs, 4 miles at a easy pace off road. I really enjoy a early morning run like that.


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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5/30/12 11:15 A

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Running this morning. Ran with my step-daughter for about 20 minutes as a warm up then did tempo repeats... 5 x 12 minutes in zone 4 - 5a (8:20/mile for me), jogging recovery 3 minutes between intervals, cool down, stretch.

Open water swim tomorrow!

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AHLYWA's Photo AHLYWA Posts: 80
5/30/12 9:58 A

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Great workout this morning! Hill repeats on the bike then 2 mile run after. Felt great and was really pushing the pace. Olympic distance tri this Sunday.

Edited by: AHLYWA at: 5/30/2012 (11:54)
GWBACH's Photo GWBACH SparkPoints: (124,330)
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5/29/12 12:57 P

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I did swimming drills this morning and tonight I will go for a bike ride


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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5/29/12 12:37 P

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Sprints in the pool this morning... warm up, then 15 x 25m in 20 seconds, recover for 40 seconds, cool down. Will hit the gym for a weights circuit at lunch time.

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GODIVADSG's Photo GODIVADSG Posts: 346
5/26/12 7:18 P

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Did a 5K with my family this morning. Daughter is not much of a runner but puts up with some 5k's for her Dad and me! I stayed with her instead of going at my pace and I felt good about it. Not worried about my time... just encouraging my 12 year old not to stop! ( and she did not!!) We took our bikes and then we did a family 12 mile ride after our picnic. Had a wonderful family fitness day!!

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LKEITHO's Photo LKEITHO SparkPoints: (250,155)
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5/26/12 7:00 P

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Did the Arizona Road Racers' Summer Series #1 5K this morning. Great day for it!

Keith

Treadmill Desk Users Team Leader www.sparkpeople.com/myspark/groups_i
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Senior Olympics Team Leader


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5/25/12 5:54 P

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cycle 30 miles, cadence 80-90, very hilly ride and windy to boot! Will do an easy swim tonight for 30 minutes.

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5/18/12 11:56 A

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a great yoga session and take the dogs out for a walk. I hope to do some easy running on Monday. Recovery is hard cause ya just wanna GO!!!


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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5/18/12 9:12 A

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Rest day today!

Losing the weight, one pound at a time.


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5/17/12 9:31 P

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A easy swim at the pool and then some yoga. legs feeling better and hope to on the bike this week end


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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5/17/12 3:56 P

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Two 30 minute workouts today... swimming was warm up. then 6x50 in 40 seconds leaving every 1:20, then long slow swim until the 30 minutes was up (about and additional 800m).

Running: Time trial day, I did a mile warm up then did 1.5 mile time trial, then cool down. Time trial was 10:47. Right about where I had expected to be.

Stretch and foam roller.

Losing the weight, one pound at a time.


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5/12/12 7:53 P

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Today was a brick workout... 90 minutes on the bike (27 miles) and 90 minutes running (11 miles).

Losing the weight, one pound at a time.


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NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/11/12 10:16 P

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emoticon Good Luck to all those racing this weekend! Let us know how it goes. It's motivating to hear your stories :)

I have 1 week until my marathon, and I am having the pre~marathon nightmares. LOL!!! Have a great weekend ALL~!!


*Priorities*

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BUTTERFLY-1976's Photo BUTTERFLY-1976 SparkPoints: (62,464)
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5/11/12 11:01 A

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Good luck tomorrow.

My first sprint tri (750m-20km-5km) is on Sunday. emoticon

'Pain is temporary, glory & pride are forever'

"It doesn't matter how slow you go as long as you don't stop."

"You haven't failed until you stop trying"


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5/11/12 10:54 A

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Good luck in your race tomorrow. I did my first ever tri about 3 weeks ago, a super sprint. (400m/6mi/2mi). I'm signed up for a series of running races over the summer that start the first week in June. They are every Monday night, different State Parks, different distances. My next Tri is Riverhead Rocks Olympic Distance on 7/29.


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AHLYWA's Photo AHLYWA Posts: 80
5/11/12 10:24 A

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Rest day for me today. First race of the season tomorrow. Duathalon..excited to put my new tri bike to the test and to see where I stand. 6 weeks til 70.3....when are everyone else races?

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5/11/12 10:14 A

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Swim day today... 800m slow warm up then 4x400m in 6:30 rest for 90 seconds between sets. Cool down 800m slow. I did the main set with fins on.

Tomorrow is my long workout... love the long bricks!

Losing the weight, one pound at a time.


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5/10/12 9:44 A

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I'll get there with the swimming, it will just take me some time. I've always been a stong swimmer, just never a competitive swimmer and I think the swimming takes more technique than the other disciplines. I'm using this year to build up a strong fitness base and will think about getting some coaching next year.

Today's workout was 60 minutes on the bike trainer, steady even pace with half a dozen spin-ups mixed in.

Losing the weight, one pound at a time.


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NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/10/12 7:09 A

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Great job on the PR!!! That's GREAT! emoticon
Swimming is my strongest discipline. I am always one of the first women out of the water. I wish I could teach you guys :)

Keep on working out everyone! Summer is just around the corner. For me that means more time in the sun! So excited for summer this year. I have many fun triathlons planned and I feel grrrrrreat!


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5/9/12 10:08 A

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Interval run this morning: warm up, then 4 x 10:00@8:00/mile with 2 to 3 minutes jog in between intervals, cool down, stretch.

Losing the weight, one pound at a time.


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5/8/12 10:07 A

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I need to find someone to swim with so I can get some open water swims in. The clubs that do open water swims meet at times I can't make so I have a tough time finding someone to swim with.

Losing the weight, one pound at a time.


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GWBACH's Photo GWBACH SparkPoints: (124,330)
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5/8/12 9:34 A

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I am with you RJM, swimming is my weak spot, but I enjoy open water swims and I do my best. Today I will swim a short set and then take the dogs out for a run after work.


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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5/8/12 9:28 A

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Pool workout this morning (swimming is definitely my weakest discipline). I did 4 x 400 in 7:45 resting 75 seconds between sets. I did this with a drag suit on and did one set with paddles as well. I also did a long slow swim of 1500m after the intervals.

Weights during my lunch break: Squats, kettleball swings, upright rows, crunches, hamstring curls, lat pull downs and planks.

Thanks Butterfly and GWBACH!

Edited by: RJMC64 at: 5/8/2012 (09:29)
Losing the weight, one pound at a time.


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GWBACH's Photo GWBACH SparkPoints: (124,330)
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5/7/12 10:30 P

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nice time RJ, great run!!!
today I did P.A.P. lower, (P90X2 workout) and ran the dogs a mile


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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BUTTERFLY-1976's Photo BUTTERFLY-1976 SparkPoints: (62,464)
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5/7/12 10:25 A

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RJMC64 - Conrats on your PR!!!

'Pain is temporary, glory & pride are forever'

"It doesn't matter how slow you go as long as you don't stop."

"You haven't failed until you stop trying"


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5/7/12 9:53 A

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Long Island Half marathon yesterday... new PR! Previous PR 1:56:19, new PR 1:49:55!

Today's workout was 60 minutes on the bike, 10 minute warmup, 40 minutes in aero riding at zone 3, mostly flat, 10 minutes cooldown. Legs were sore!!!

Edited by: RJMC64 at: 5/8/2012 (09:29)
Losing the weight, one pound at a time.


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NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/6/12 7:09 A

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Thanks... Great job on the trail run and good luck on the 50K next week. That's really nice that your son ran with you too.

Boston Qualifying for my age group is 3:40:00 :)


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GWBACH's Photo GWBACH SparkPoints: (124,330)
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5/5/12 3:13 P

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Nice run Netty, you really are amazing. good luck on your marathon, what is your goal time? I ran my 10k trail and had a good run, took a hour and was more mud then I like, and I rolled my ankle pretty good, but had a good time and enjoyed the change of pace from running the roads. as a bonus my son slowed down and ran it with me so it seem to go by pretty fast.
next week the ice age 50k. I feel ready and able.





"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/5/12 1:58 P

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Great Job Boys :)

It's a beautiful day here in Salt Lake City. The ST. George Ironman is taking place today and many of my friends are participating. I am sad I didn't get to do it since it won't be a full ironman anymore but... happy for all those out participating today.

I got in 13.1 in 1:44:44 according to my Garmin. I am very excited for my Ogden Marathon in 2 weeks.

Have a great weekend ALL!


*Priorities*

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Fitness * Daily Moderate Cardio * Strength Training
Nutrition * 3 Meals * 2 Snacks * 0 Binges
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*Retired Boston Marathon Qualifier and Iron-Man Triathlete*

*Proud supporter of ALL athletes everywhere*


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5/4/12 10:21 P

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45 min of yoga today, man , does that feel good!!!


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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RJMC64's Photo RJMC64 SparkPoints: (41,912)
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5/4/12 9:14 A

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60 minutes on the bike this morning. We had thunderstorms rolling through the area so I did it on the trainer. Warm up and then alternating intervals in zone 3 to 4 for 6 to 10 minutes then recover for a few minutes. Did 23.5 miles. Cool down.

Half marathon on the weekend, counting that as my long run for the week.

Losing the weight, one pound at a time.


 current weight: 211.0 
 
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NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/3/12 8:02 P

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emoticon Great job on the workouts everyone!!! Today was a *rest* day for me. I like to stay in a routine though, so I get up at the same time and do an easy 30 mins. on the bike trainer and stretches. Have a great evening!


*Priorities*

Spirituality * Family * Kids * Students * Friends
Fitness * Daily Moderate Cardio * Strength Training
Nutrition * 3 Meals * 2 Snacks * 0 Binges
Weight * High 227 * Current 137 * Goal 137

*Retired Boston Marathon Qualifier and Iron-Man Triathlete*

*Proud supporter of ALL athletes everywhere*


GWBACH's Photo GWBACH SparkPoints: (124,330)
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5/3/12 11:18 A

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Just a 4.5 mile run at race pace. I have a 10k rail run Saturday


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



 Pounds lost: 0.0 
 
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20.85
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BUTTERFLY-1976's Photo BUTTERFLY-1976 SparkPoints: (62,464)
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5/3/12 10:45 A

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I have a brick planed for after work. 40 minutes Bike & 20 min Run.
I might also practice my transistion (go through it a few times). My first Triathlon is only a week and a half away, I'm getting nervous.

'Pain is temporary, glory & pride are forever'

"It doesn't matter how slow you go as long as you don't stop."

"You haven't failed until you stop trying"


 current weight: 197.5 
 
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RJMC64's Photo RJMC64 SparkPoints: (41,912)
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5/3/12 9:22 A

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Swimming this morning 8 x 200m with 40 seconds of rest between sets plus warm up and cool down. Will run 30 minutes at lunch, slow pace with several faster than 5K pickups for about 30 seconds sprinkled in.

Losing the weight, one pound at a time.


 current weight: 211.0 
 
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200
192.5
185
AHLYWA's Photo AHLYWA Posts: 80
5/3/12 8:45 A

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I met a group this morning for a quick "Du". We biked 10, ran 2 then biked 8. Still have to swim this afternoon. I feel great too :)

NETTYBREAD's Photo NETTYBREAD Posts: 1,124
5/3/12 3:47 A

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What was your workout today?
I ran 8 miles and swam 2200 yards, and I feel grrrrreat!
emoticon


*Priorities*

Spirituality * Family * Kids * Students * Friends
Fitness * Daily Moderate Cardio * Strength Training
Nutrition * 3 Meals * 2 Snacks * 0 Binges
Weight * High 227 * Current 137 * Goal 137

*Retired Boston Marathon Qualifier and Iron-Man Triathlete*

*Proud supporter of ALL athletes everywhere*


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